Mini Vegetable Frittata

  Credit goes to the Diabetes Food Hub at the American Diabetes Association.

Frittata, as they are called in Italy, can be downsized into mini portions for the perfect low carb breakfast on-the-go. This version calls for mushrooms, leeks, and zucchini, but you could make these with any seasonal vegetables. Try artichokes and asparagus in the spring, tomatoes and eggplant in the summer, or fennel and roasted peppers in the fall.

Ingredients:

• 1/4 cup olive oil
• 1 medium yellow onion (cut into very thin slices)
• 1 pt shiitake mushrooms (stemmed and cut into very thin slices)
• 1 large zucchini (diced)
• 2 small leeks (white and light green parts rinsed and finely chopped)
• 4 large eggs (beaten until foamy)
• 8 basil leaves (hand torn)
• 1/4 cup grated Pecorino Romano cheese
• nonstick cooking spray

Preparation:

Preheat the oven to 350 degrees F.

Heat olive oil in a large, wide, ovenproof skillet over medium-high heat. Add the onion and saute, stirring occasionally, until softened and golden (about 4 minutes). Add the mushrooms and zucchini, and cook until browned (about 4 minutes). Add the leeks, stir, and cook for another 4 minutes. Remove from heat, and set aside until cooled.

In a large bowl, whisk together the beaten eggs, basil leaves, and pecorino cheese. Add the cooled vegetables to the egg mixture and stir to combine.

Grease a 12-hole muffin tin with nonstick cooking spray and distribute the egg and vegetable mixture evenly into the holes, filling each 1/2-3/4 of the way. Put muffin tin in the oven and bake until the frittata tops are golden and the eggs are set, about 8-10 minutes. Allow to cool slightly and serve.

Blessed be... and happy cooking!

Garlic Sprouts with Turkey Bacon & Shallots

I adore Brussels sprouts and their versatility. I decided on a trial run of some new ingredients that were kicking around the fridge and needed to get used. So here you have it:

Total prep time is 15 minutes, so it's a really quick hot and very healthy lunch... (the turkey bacon is 90+% fat free) Or if you're on the go, make it in the morning and pack it - it's really good cold as well.

Ingredients:

• 1  10 oz pkg frozen Brussels sprouts (fresh are also good)
• 1 small shallot
• 1 clove garlic
• 2 strips turkey bacon
• Salt to taste
• 1 tbsp olive oil

Preparation:
Cook the Brussels sprouts in water until almost tender. Keep them firm as they will be going in the skillet later. Mince the shallot and garlic and cut the turkey bacon into small pieces. Sautee these items in the olive oil until the bacon is nicely browned. Add a dash of salt if needed.

When the sprouts are done, drain and then cut them in half. Add to the pan and mix while sauteeing for a few more minutes until the sprouts are partially browned.

Serve as is or with a touch of parmesan.

Blessed be... and happy cooking!

Jennifer Aniston Quinoa Salad

Credit for this recipe goes to Brittany Mullins at Eating Bird Food

The actual origins of this salad are a bit blurry, but stories surrounding Jennifer Aniston have simply made it hers. Whether you're a fan of Ms. Aniston or not, I can assure you that this salad will delight your senses and make you smile. Enjoy!

Ingredients: 

• 1 cup quinoa or bulgur wheat, uncooked
• 2 cups water
• 1 cup cucumber - chopped
• ½ cup parsley - chopped
• ½ cup mint-  chopped
• ⅓ cup red onion - chopped
• ½ cup roasted and salted pistachios - chopped
• 1 15 ounce can chickpeas - drained and rinsed
• 2 lemons - juiced (about 5-6 Tablespoons)
• ¼ cup extra virgin olive oil
• sea salt to taste
• ground black pepper to taste
• ½ cup crumbled feta cheese

Preparation: 

Rinse and drain quinoa. Add quinoa and water to a small pot and bring the water to a boil. Reduce to a simmer, cover and cook for 15 minutes. Fluff with a fork and let cool for 5-10 minutes. 

In a medium bowl, stir together cooked quinoa, cucumber, parsley, mint, red onion, pistachios, chickpeas, lemon juice, olive oil, salt, pepper and feta.

Optionally you can leave chickpeas, pistachios and/or feta on the side so each diner can create their own blend. Another option is to roast the chickpeas for an extra crunch.

Serve immediately or let the salad chill in the fridge a couple hours before serving.

Store salad in an airtight container for up to 5 days in the fridge.

Blessed be... and happy cooking!

Weekend Ramble: Cream & Diabetes... What's the Deal?

In my journey with diabetes I have done a lot of reading. Much of my background comes from cookbooks and countless hours spent in my kitchen, but by and large, Google has been my guiding light. People need to understand that almost any question they have on any topic can be answered instantly by their search engine. Google is the biggest library on the planet... Period.

Every so often I run across a topic in groups that intrigues me and I go and do my own research. Today I'm sharing with you an article that sets the record straight on heavy cream. There is a ton of information on the Net supporting Dr Jedha's research, but I just liked her and her team's style on Diabetes Meal Plans. Enjoy!

Cream for Diabetes: Setting the Nutrition Record Straight
➢ BY DR JEDHA & DMP NUTRITIONISTS

What ingredient do a hearty green bean casserole, a rich chocolate cake, and spicy pumpkin latte all have in common?

You may have guessed the answer…it’s cream!

When it comes to adding body and flavor to a variety of different foods, cream really makes the world go round. However, this high-fat dairy product has been controversial as the “low carb vs low fat” war rages on in the diabetes community, but we’re here to set the record straight and share the most recent research on cream.

Now let’s dig in…

What is Cream?

Cream is a dairy product loved for its richness and…well, its creaminess as the name implies. It is produced by isolating the highest fat containing layer from milk, which gives it a different mouthfeel compared to milk.

Cream is a food familiar to many, often a splash thrown into coffee or the base of a thick, creamy custard dessert. Then of course, you have things such as butter, sour cream and créme fraîche to contend with, which are all made from cream.

If you’ve read our other articles on dairy, you know most dairy is a good choice for someone trying to lower blood sugar and A1c. If you choose correctly, dairy is relatively low in carbs and contains beneficial protein, vitamins, and minerals.

But what about cream? Is higher fat dairy okay to include in a healthy diet?

Being that cream pops up so frequently in many recipes, it seems like an important question to answer.

Cream Nutrition Facts  

Because of the way it is made, it’s true that cream contains more fat than regular milk, but interestingly cream contains less sugar (lactose).

The exact amount of fat can vary depending on whether you’re using heavy whipping cream, light whipping cream, or half and half, and interestingly it also depends on what country you’re in.  

In general, a half cup of heavy whipping cream contains around 400 calories, 3 grams carbs, 3 gram of protein and 40 grams of fat.

Like other dairy products, cream contains vitamins and minerals such as calcium, phosphorus and vitamin D.

We already mentioned that cream can be used to make things like butter, sour cream, créme fraîche, cream cheese and whipped cream, so let’s explore how all of these items compare in terms of nutrition.

A Bit About Saturated Fat

The most controversial thing about dairy is the saturated fat content.

Saturated fat has historically been deemed the type of fat that clogs your arteries. Examples of foods that contain saturated fat include red meat, eggs, butter and of course, cream.

For years a low fat diet has been the default treatment for diabetes. This means eliminating things like butter and cream has been commonplace. 

However, in recent years more research has come to surface that tells us that eliminating saturated fat is not necessary, and in fact, consuming saturated fat from dairy does not appear to increase your risk of disease, including heart disease.  

Interestingly, research suggests heart disease risk increases when you consume a lot of processed foods. Primarily it’s the pro-inflammatory trans fats and other highly processed fats that are responsible for the development of inflammation and cardiovascular diseases. And in terms of cholesterol, eating fat does not necessarily clog arteries – this is a myth. The build up of cholesterol is promoted via inflammation in the vessels.

So.. does that mean cream is okay for someone with diabetes or prediabetes?

Yes. But let’s explore some research to confirm this.

 

Research on Cream and Diabetes

A 2017 meta-analysis compared diabetes and prediabetes risk with specific subgroups of dairy products. Researchers found that higher high fat dairy intake (cream) was associated with a 63% lower risk of type 2 diabetes, and it was determined neither cheese, cream, or butter were associated with prediabetes.

Ericsson and colleagues found similar results when they studied nearly 27,000 adults and concluded that consuming more high-fat dairy products decreased risk of diabetes, while low-fat dairy showed an increased risk. It was noted that particularly cream, yogurt, and cheese helped decrease risk of diabetes.

Another large analysis reviewed 9 studies concerning another type of full fat dairy: butter. In this review, butter consumption was not associated with an increased risk of cardiovascular disease, stroke or coronary heart disease, and in fact butter intake was associated with a lower risk of developing diabetes.

Other studies have suggested that dairy, including cream, can have a blood sugar-lowering effect when dairy is consumed prior to a meal. It is thought that whey protein may play a role in insulin secretion.

Interestingly, research has also shown that the consumption of high fat dairy, such as butter, whole milk and whipping cream, actually decreases the risk of central obesity. Whereas those who consumed more low fat dairy were found to have increased risk of developing central obesity.

Other studies have found similar results, supporting the conclusion that high fat dairy is not related with obesity risk.

Some may have a hard time understanding how eating fat reduces risk of obesity, but consider this study in which type 2 diabetics were prescribed a low-carbohydrate, high-protein, high-fat diet. Within 14 days of following a low carb, high fat diet participants achieved spontaneous reduction in calorie intake to a level appropriate to their height.

This is because one purpose of fat is to help keep you full (satiated). Including fat in each meal can actually keep you feel more satisfied and cause you to avoid overeating. Awesome news!

Finally, researchers have compared the effect full fat dairy versus low fat dairy had on inflammatory markers in overweight adults.

Studies have found that full fat dairy led to a better metabolic profile whereas the low fat dairy tended to produce higher levels of these inflammatory markers which may in-turn increase the risk of cardiovascular disease.

These researchers noted that the best inflammatory profile was observed after consuming full-fat fermented dairy, which of course would contain beneficial probiotics.

And just as was the case for lowering diabetes risk and obesity risk, full fat dairy has been shown to improve cardiovascular health. Specifically, higher intakes of whole milk, yogurt, and cheese were associated with better cardiovascular function.

Conclusion: Cream for Diabetes: Is it Okay?

The concept of fat clogging our arteries and leading to ill health has been disproven in many scientific studies. Therefore, there is no need to fear cream; whether you enjoy a splash in your coffee in the morning, or enjoy making creamy low carb desserts you can continue to do some with some peace of mind.

Cream is a low carb choice and works great for adding body and a smooth texture to soups, creamy sauces, or rich casseroles.  Just remember that cream is higher in calories, and while it’s never necessary to count calories on a low carb diet, we would encourage you to be aware if you are struggling to lose weight.

Also keep in mind that higher fat diets do not pair well with high carb diets. It is normal to increase fat intake when reducing carbs, but to keep both high carbs and higher fat in the diet does not work. For better blood sugar control, choosing healthy natural fats of all kinds is a good choice.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Colcannon for Diabetics

Colcannon is a wonderfully earthy meal that is often served on Samhain, the Pagan holiday more widely known as All Hallows' Eve. It is a dish that celebrates the last of the harvest of fresh vegetables before winter sets in. My version includes the last of my stored venison to honor the Ancient Antlered One before this year's hunting season commences. 

Carolyn had a wonderful idea and suggested I use my cauliflower mash with caramelized onions instead of the potatoes. I ran the flavor pallet through my mind and smiled...... I could already taste the diabetic friendly version and will now be able to enjoy one of my favorite dishes with zero guilt!

I think you will love this amazing comfort food with or without the venison, or feel free to add your own choice of meat. Diced or shredded fresh ham is a wonderful alternative.

Ingredients:

• 1.5 - 2 lbs venison chop meat (beef, turkey or chicken works, too)
• Salt as needed
• 1/4 tsp fresh ground black pepper
• 1 head of green cabbage, cored and shredded
• 1 lge head cauliflower - cut into florets
• 4-5 tbsp butter for cauliflower mash
• flavored breadcrumbs - as needed for mash consistency
• olive oil
• 2 onions - one minced, one chopped
• 1 10oz pkg baby portobello mushrooms, sliced
• 1 bunch scallions, cut into 1/2" pieces
• 1 handful fresh parsley, barely chopped
• 1-2 carrots, shaved into thin ribbons

Preparation:

Fry the venison in a little olive oil and set aside.

Cut up the cauliflower and use your preferred cooking method until the florets are moderately soft. I simmer/steam in my Guardian Service - lid on.

While the cauliflower is cooking, mince the onion and saute in a bit of olive oil until translucent and nicely browned. Set aside for later, including saute oil for flavor.

Once the cauliflower is cooked, use a potato masher to break up the florets.

Add butter and puree the cauliflower using a stick blender. Add salt, pepper, olive oil if needed and maybe flavored bread crumbs until you achieve a consistency and flavor to your liking. Remember you're looking for the mouth feel to be that of good mashed potatoes.

Finally add the sauteed onion to the pot and blend well. Set the mash aside and keep warm.

Now that the mash is set, saute the chopped onion, mushrooms, scallions and parsley in a bit of olive oil.

Add the meat to the saute and blend well.

Add the shredded cabbage to hot water and

simmer for 8-10 minutes until tender.

Drain cabbage in colander and add cauliflower mash to the Dutch Oven.

Add the drained cabbage and gently blend. 

Add the sauteed items, blend, and finally fold in the shaved carrots.

The carrots should go in just before serving so they retain a little crunch.

Serve with your favorite white wine...

I find a nice dry Pinot Grigio pairs very well here. Enjoy!

Blessed be... and happy cooking!

Colcannon for Samhain - Traditional

WARNING TO DIABETICS:

TRADITIONAL WICCAN HOLIDAY MEAL THAT WILL SPIKE YOUR SUGAR.

PROCEED AT YOUR OWN RISK!

Colcannon is a wonderfully earthy meal that is often served on Samhain, the Pagan holiday more widely known as All Hallow's Eve. It is a dish that celebrates the last of the harvest of fresh vegetables before winter sets in. My version includes the last of my stored venison to honor the Ancient Antlered One before this year's hunting season commences. 

I know you're looking at the list of ingredients wondering what potatoes are doing in a recipe for diabetics. Well... guess what? Some dishes are just tradition and should not be messed with. End of discussion. Portion control is key with this one.

Enjoy this amazing comfort food with or without the venison, or feel free to add your own choice of meat. Diced or shredded fresh ham is a wonderful alternative.

Ingredients:

• 1.5 - 2 lbs venison chop meat (turkey or chicken works, too)
• 3 lbs Yukon Gold potatoes, halved
• Milk as needed
• Salt as needed
• 1/4 tsp fresh ground black pepper
• 1 head of green cabbage, cored and shredded
• 5 tbsp butter
• Avocado oil
• 2 onions, chopped
• 1 10oz pkg baby portobello mushrooms, sliced
• 1 bunch scallions, cut into 1/2" pieces
• 1 handful fresh parsley, barely chopped
• 1-2 carrots, shaved into thin ribbons

 Preparation:

Fry the venison in a little avocado oil and set aside.

Boil the potatoes in salted water until tender and

scoop out into a second bowl, reserving the water.

While the potatoes boil, sautee the onions, mushrooms,

scallions and parsley in a bit of avocado oil.

Add the meat to the saute and blend well.

Add cabbage to the reserved potato water and

simmer for 8-10 minutes until tender.

Drain cabbage in colander and return potatoes to the pot.

Mash the potatoes and add salt, pepper, butter and milk until creamy but not runny.

Then blend in the thoroughly drained cabbage.

Add the sauteed items, blend, and finally fold in the shaved carrots.

The carrots should go in just before serving so they retain a little crunch.

Serve with your favorite white wine...

I find a nice dry Pinot Grigio pairs very well here. Enjoy!

Blessed be... and happy cooking!

Crab Stuffed Mushrooms

 Adapted from a recipe found on Food.com.

Let's say you're invited to a pot luck dinner party, you're asked to bring an appetizer, and you're just not in the mood to make my Cannellini Dip again... Well, rest assured these tasty morsels will be the hit of the party. 

After trying them just once, these beauties have become part of the line-up for Christmas Eve's Seven Fishes Feast... Enjoy! 

Ingredients:

• 1/4 cup olive oil or 1/4 cup melted butter
• 24 lge white mushrooms
• 12 oz flaked crabmeat
• 4 tbsp finely chopped onions
• 1 tbsp Dijon mustard
• 1 cup shredded parmesan cheese
• 1/2 cup plain breadcrumbs
• 2 tsp parsley, chopped
• 1/4 tsp crushed Aleppo pepper
• 1/8 tsp black pepper
• 1/8 tsp garlic
• 1/8 tsp salt
• 1 egg, beaten
• 3 tbsp mayonnaise

 

Preparation:

Spray a 9x12-inch glass baking dish with cooking spray.

Use an additional baking dish if needed.

Drizzle olive oil or butter in the bottom of the baking dish.

Clean mushrooms using your preferred method. For me that’s washing under cold running water. Trim the edges of the mushrooms with a cuticle scissor to allow for easier filling.

Remove stems, set aside caps and chop stems to add to filling.

In a medium bowl, mix crabmeat, chopped mushroom stems, onion, mustard, 1 cup parmesan cheese, bread crumbs, parsley, Aleppo and black pepper, garlic and salt. Mix well and then stir in egg and mayonnaise.

Use a teaspoon to mound filling onto each mushroom cap. Mound a generous portion of the shredded parmesan cheese on top of each filled mushroom. Bake for 20 to 25 minutes at 425°F and serve hot. Can be prepared ahead, refrigerated and then baked just before serving (add 7-10 minutes additional baking time).

Blessed be… and happy cooking!